Build Massive Quads w/ Hypertrophy Training | Stan 'The Rhino' Efferding & Mark Bell
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- เผยแพร่เมื่อ 2 ส.ค. 2024
- Stan Efferding puts Mark Bell through a lower body hypertrophy workout - the same hypertrophy workout he used to do with Flex Wheeler, when he was a competitive bodybuilder.
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| Stan 'The Rhino' Efferding's Squatless Hypertrophy Leg Workout |
1. Single-Leg Leg Extension: 1 set, 15 controlled reps (each leg)
2. Leg Press: 3-4 sets, 15-20 reps
a. Intraset Stretching: squat down between sets
3. Hack Squat: 2-3 sets, 15-20 reps
4. Walking Lunge: 2-3 sets, 10-15 reps
Missing from the workout is squats and deadlifts! Stan explains why he didn't use those exercises to build the legs.
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| Stan 'The Rhino' Efferding's Squatless Hypertrophy Leg Workout |
1. Single-Leg Leg Extension: 1 set, 15 controlled reps (each leg)
2. Leg Press: 3-4 sets, 15-20 reps
a. Intraset Stretching: squat down between sets
3. Hack Squat: 2-3 sets, 15-20 reps
4. Walking Lunge: 2-3 sets, 10-15 reps
Just about to hit legs in 90 minutes. This is awesome. Thanks guys!
As we get older and the glory workouts of squats and dead lifts get more and more difficult this is a great alternative leg workout option
@The Heretic what is the difference when you use the V Squat between facing forward and inward (towards the back pad)
Stan wasn’t saying that we shouldn’t do squats or deadlifts, he was just saying that it’s easier to target the quads by using other exercises
Appreciate this information. I'm utilizing you guys to begin my journey into transformation! Let's gooo!!!
Thank you guys for sharing this valuable information
Great info. I like the stretch aspect. Thanks.
Rolling whisky in the glass is giving me awesome legs, man!
This is amazing!!!
The only thing I dont do is the leg press. It puts way too much pressure on my lower back. But that is just me. HOWEVER, I did really like the fact that you guys did SINGLE leg- leg extensions. SO many people do the double leg and half ass it.. I get far better muscle focus with single leg extensions and then at the point of pure exhaustion Ill toss in a few double leg reps to finish it off. Great vid
Especially the half assing part and then they wonder why their gains ain't coming in
Yo dude I’m the same, I don’t really favour the 45 degree leg press because that’s the exact machine I injured my back on and it set me back in my training, I occasionally work it in but now I just go a lot lighter and focus on making sure the quads burn
Try doing single leg presses to take pressure off your lumbar
I thought I'm the only one who get lower back pain while leg press
Squats and lunges are doing pretty well for me right now
Nice!!
Make a video on hamstring workout plz
I dont understand what is so special about this work out
Oh it's very fine video
So give your all to the leg press for the 15-20 reps
Could you talk a little about how his knees move on the leg press, please?
The smith machine leg press is beautiful, i just need to stretch more
stan efferding knows his shit!
Reposted video?
The ladies arms are bigger then my leg. Gotta do legs today😊
Breathing ASMR
Does stretching between batches prevent strength during exercise?
Almost everyone says stretching is done only after training ?!
Not really, actually nowdays there's a lot of research talking about the benefits of stretching midworkout
Ahh so I’m supposed to lock my knees out when resting between reps on the leg press? Thanks.
Omg no
Good info and material definitely dont want to look like a snow cone
So u should do lights weight when you are working out your legs ??
if you do, try tempo reps. 3-4 second eccentric
correct Dorian Yates did not do squats, but his legs weren't his strong point. He was known for his massive back. He still did have well defined legs though. He also never did any exercises for forearms.
I met Dorian twice in his prime and his legs were ridiculous. His quads, hams and calves were out of this world. He wore baggy clown pants (a 90's thing) and the lower leg was tight due to his calves. Forearms were also insane. I trained around pro bodybuilders but what I saw meeting Dorian was a different level.
@@MrJPEscobar I believe it. I watched a documentary with him in it. He talked about how he never did squats because he did not want to damage his knees and he never worked abs either.
He felt the abs were getting enough work when he was lifting everywhere else.
leg press is for the quads???
Depends entirely on foot placement, being low on the platform with close stance = quad emphasis
@@DanteVixage and I believe that higher up does more hamstrings/glutes.
Always has been xd
Im 16 and have a rec on 185 kg on leg press, haven’t trained a half year yet
Why was Mark really struggling with this tiny little workout?
Maybe he already did stuff
Tiny workout but it’s intense. Especially the squat down between sets. Painful af. I underestimated this workout but damn it was rough hitting 20 reps.
cardiovascular too
@@brooklyngrene6846 20 reps isn't even close to hard with 4 plates.. Even if you're going slow he shouldn't be thaaat much out of breath lol. He had to have done a workout before this... Otherwise he needs to do more cardio
@@GAMBLINGU 😂😂 gotta be the funniest shit I’ve ever read in my whole life
🙏✝️👏👏👏👏👏👏👏👏👏
I’m doing pretty Heavy squats 4 days per week with 4-5 minutes rest. My legs and ass are exploding. None of my jeans fit anymore. Screw the leg press.
Nice bro what is your complete leg workout and sets and reps?
I mean they both work.
4 days a week lol
This dudes got like no cardio... 😅
Frank Zane stretched between every set.
this bro science destroyed my brain cells
Stan Efferding is actually extremely intelligent and is backed by the latest research.
Those presses are so bad. What’s the time limit ? Obviously there must be one, nothing else could explain why he’s doing reps THAT fast. Unless it’s because the lockout at the top is so drastic that he’s just trying to get to injury as fast as possible. 8:06 turned it off.
that leg press design looks shite.
first
That was some shit reps on that legpress.
Wait so a guy who is famous for being extremely strong but having no legs is training someone to have legs lol
No squat, no leg day
Dorian yates downvoted
Foolish comment but do carry on
Totally agree
Bro who are you , a toddler ? Do you quads have eyes , like oh he's doing squats... I'm gonna grow......oh he's doing leg press.... I'm not gonna grow ! Moron ☠️
Terrible rushy form from Mark!
I would not like to disfigure my legs like that, ugly fat lags aint good nor healthy and looks like some allergic reaction happened.
I would also not like my legs to look like pancakes.
TheLightSilent so why are you watching this video?